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How to Get A Better Posture With Yoga: 5 Best Poses

Posted by James Oakley on
How to Get A Better Posture With Yoga: 5 Best Poses

Poor posture can have a significant impact on your body. Not only will you have back, shoulder, and neck pain, but you can also develop muscle imbalances causing muscle strains, spine misalignment, joint deterioration as well as other serious health issues. Incorporating Yoga into your day can be incredibly beneficial for your posture especially if you've been sat at a desk all day! 

Why Yoga Can Help with Posture

Bad posture and back pain is mainly caused by tightening muscles, especially your hip flexors and upper traps, and inactive glutes. The best way to alleviate pain caused by bad posture, and prevent further damage is to stretch all those tight muscles. This is easily achieved by doing a few yoga poses every day. Each yoga pose targets a different set of muscles, opens everything up and loosens strained areas, correcting bad posture.

Studies have also shown that Yoga also significantly impacts your mental state, alleviating stress, and increasing relaxation through increased blood flow. So yogi bears, if you're looking to get a better posture with Yoga and stop slouching at your desk, try incorporating the following five easy Yoga poses into your day.

How To Get A Better Posture with Yoga

Child’s Pose 

  • Start by kneeling on a mat or on the floor, with your feet behind you. 
  • Take a deep breath in, and slowly lower the top half of your body to the ground, exhaling as you do so. 
  • Stretch out your arms above your head, with your palms facing the ground, and forehead also on the ground. 
  • Hold this pose for about 1-3 minutes, or for as long as you feel is necessary. 
  • This should alleviate any lower back tension, through spinal elongation and alignment. 

Cat Cow Pose 

  • Kneel on all fours, with your back straight, shoulders aligned above your wrists and hips above knees. 
  • Take a slow deep breath in, then on the exhale round your back and allow your head to face downwards to move into the ‘cat’ pose. 
  • When you next inhale, arch your back and tilt your head up, looking at the ceiling, to move into the ‘cow’ pose.
  • Repeat this motion, switching between the two positions for 1-3 minutes.

Bridge Pose 

  • Begin by lying on your back, palms facing downwards by your sides, with your feet flat on the ground hip-width apart next to your fingers, and knees bent.
  • Slowly inhale, and lift your hips upwards, putting your weight into your feet and palms. 
  • Engage your core whilst doing this, and hold this position for 3 breaths before lowering your hips to the ground. 
  • Repeat this at least 3 more times.

Reclined Surpine Twist

  • Lie on your back and hug your knees by bringing them towards your chest.
  • Then drop your knees to one side, and twist your torso in the opposite direction, releasing tightness in the lower back. 
  • Try and keep your upper back flat on the ground with your chest facing upwards, and take deep breaths in, slowly releasing on the exhale. 
  • Hold the pose for 1-3 minutes on each side.

Cobra Pose 

  • Lie flat on your front in a straight line with your legs behind you. 
  • Position your hands underneath your shoulders, palms flat on the ground. 
  • Take a deep breath in, widen your fingers and press down. At the same time, lift your head, neck and chest off the ground and face forwards with your chin slightly tucked in, squeezing your shoulder blades and bringing your elbows in close to your body. 
  • Make sure not to add any strain to your neck whilst in this position. 
  • Exhale, and then hold this position for 3 more slow breaths before releasing.
  • Repeat 3 more times, or as necessary. 

Get Your PAWS on A Mat

Are you feeling inspired and want to get better posture with yoga at home? Designed with high-performance in mind, we recommend our Yogi Bare PAWS mat. The perforated natural rubber has an incredible grip and helps with sweat flow. Not only are they 100% vegan, but our mats are incredibly stylish!

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